Egg-fried cauliflower rice with prawns recipe
In partnership with Diabetes UK
Spruce up your midweek meals with this delicious take on fried rice. Fluffy cauliflower rice is stir-fried with crunchy veggies, rich spices and juicy prawns in this exciting main - and whatsmore, this healthy recipe can be on the table in just 20 minutes.
See method- Serves 4
- 10 mins to prepare and 10 mins to cook
- 238 calories / serving
- Dairy-free
- Healthy
Ingredients
- 1 cauliflower, separated into florets, leaves discarded
- 2 tsp sunflower oil
- 220g pack stir-fry vegetable medley, spring onions and chilli finely sliced, the rest chopped
- 2 tsp ginger and garlic paste
- 2 carrots, peeled and chopped
- 150g frozen peas
- 200g frozen cooked and peeled prawns, defrosted
- 3 eggs
- 3 tsp toasted sesame oil
- 2 tbsp reduced-salt soy sauce, plus extra to serve (optional)
- 1 tbsp chilli sauce (optional)
- 2 tsp sesame seeds (optional)
Each serving contains
- Energy
- 1845kJ 238.0kcal
- Fat
- 10g
- Saturates
- 2g
- Salt
- 1.6g
- Sugars
- 12g
of the Reference intake
Carbohydrate 16.6gProtein 20.7gFibre 7.2g
Method
- To make the cauliflower 'rice', pulse the florets a few times in a food processor or grate coarsely.
- Heat the oil in a wok or sauté pan. Stir-fry half the sliced spring onions and chilli with the ginger and garlic paste for 1 min.
- Add the rest of the vegetables from the stir-fry pack, and the carrots and peas. Stir-fry for 3-4 mins, until just tender. Add the prawns and heat through for 2 min. Stir in the cauliflower rice and stir-fry for 1 min.
- Whisk together the eggs and 1 tsp sesame oil, then season. Make 2 spaces in the veg and pour in the egg. Let it set, then mix through with a flat spatula.
- Toss the cooked veg and prawnswith 2 tbsp soy sauce. Serve in bowls, drizzled with the remaining sesame oil. Top with the reserved spring onions and the chilli sauce, sesame seeds and extra soy sauce, if using.
- Tip: Enhance the flavour of your fried rice with a squeeze of fresh lime juice.
- See more Quick and healthy recipes
